Sunday 8.6.23

Sunday Funday Every 5:00 x 5 rounds 1000m row REST remainder of 5:00 WOD Guidance Today we’re back to working on some pacing for our row. Try and keep the splits within a :05 range if you are able, and choose a distance that you’d have roughly :60-:90 of...

Saturday 8.5.23

Orange For Time w/Partner 100 double-unders each 100 lunges 100 double unders each 80 DB farmers carry lunges 100 double unders each 60 DB front rack lunges 100 double unders each 40 DB overhead lunges ♀ 25-lb DB ♂ 35-lb DB *athletes jump rope together, split lunges...

Friday 8.4.23

Mango Back Squat 1-10-1-20-1-30 WOD Guidance Oh baby. The workout you’ve not been waiting for. Today we’re getting after those legs and building some strength as well as capacity. This workout is going to be way more mental than physical. Yes your legs are...

Thursday 8.3.23

Grape For Time 100 calories 75 burpees 50 toes to bar WOD Guidance Today we have a fun chipper style workout featuring some monostructural and gymnastics movements. The row in the beginning should take about 7 minutes or less and the burpees should be nice and smooth...

Wednesday 8.2.23

Cindy’s Mean Sister AMRAP 20:00 5 chest-to-bar pull-ups 10 ring dips 15 front squats @ 95/65# WOD Guidance This workout is a “fun” twist on a classic benchmark called “Cindy”. This one, we’re upping the ante and going with more...